Week of 2-23, rest week, 8 hours total

Monday
Ran on the treadmill at the gym for 20 minutes. Yuck! I hate the treadmill, but was running next to Emily and we decided to run together during the week sometime.
Master's swim
Can't exactly remember the workout but got some coaching on my stroke and felt really good.
3200M
Total time 1:50

Tuesday
Ran with the GAS crosstraining headlamp series. Lisa, Amy, Erik and I ran slow together, except I didn't feel that it was very slow. I did about 5 20 second surges at faster than 5k race pace.
Time 1:15

Wednesday
Core work 15 minutes

Master's swim
Warm-up
2x
100 EZ
2x50 EZ

4x50 build

Main Set
10x100 sprints
100EZ
10x50 sprints
100EZ
10x25 sprints 25 hard, 25EZ
100 cool down
total meters-2550
Time 1:30
After my ego boost yesterday and my stroke change Jen told me today that my elbow is entering the water before my hand. I have another thing to work on. It's good I guess. Always keeping me in check.
Total Time 1:45

Thursday
It was snowing out today!!! Erik went and rode his bike outside in the snow. I decided the trainer was better and I could watch a couple of episodes of House Hunters. Rode for a hour and included 8-12 second all out spints. (Well as all out as I could get without falling off the rollers)
Time 1:00
Zones 2-5

Friday
Went and lifted at the gym. Took about an hour. I was sooo sore the next day.

Sat.
Went with Jenny, Erik, Cory, and Jason to Harriman State Park in Idaho for a skate ski race. Since it is my off week I did the 10k instead of the 20k and meant to take it a little easy. However, as I was skiing along I realized there were only 2 sets of tracks in front of me and of course didn't want to get passed when I was in such a good position. I ended up winning the 10k overall!! Yeah! Jenny won the womens 20k and Erik got 2nd in the mens 10k. He even skied with one pole for 5k because it broke. We got some excellent prizes, had some good food at the Trout Hunter Lodge and soaked at Norris. What a great day!!!

I am ending this week on a Sat. I need lots of hours next week and we will be spending one day in the car.

Total time 8 hours